Wednesday 2/11/2015

The Foundry Printers Row, The Foundry Union Station – CrossFit

View Public Whiteboard

Warm – Up (No Measure)

10m Line Drills

-High Knees

-Butt Kickers

-Toy Soldiers

-Lunges w/ Twist

-Inch Worms w/ Push-up

-Broad Jumps

Metcon (No Measure)

TIRE FLIPS!!

20:00 minutes for playtime with the tire.

-Individual Flips

-Team Flips

-Races

Metcon (Time)

For Time – CAP 18

1000m Row

70 Lunges

50 Toes to Bar

30 Box Jumps(24/20)

20 KB Clean & Jerk (53/35)

10 Handstand Push-ups

*HSPU sub is 20 Handstand Box Push-ups

*KB C&J is 10ea arm

RX+

– Sandbag(40/20) Lunges

– KB (62/44)